Monday, October 17, 2016

CX Training Week 5

This week was another big one! My legs are feeling the accumulation of the training and I had a couple of bad night’s sleep during the week. It all adds up!

Monday TrainerRoad West Vidette. Easy 45 minutes recovery ride at 90%. Power Meter had a heart attack half way through! Nothing to see here!
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Tuesday TrainerRoad Richardson Richardson is 6x5-minute race-like efforts beginning with a 30-second surge at 165% FTP and closely followed by 4 minutes of repeats where you're either working at 125% or "floating" at 88% FTP. Each effort is separated by 5 minutes of recovery.

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Wednesday TrainerRoad Townsend. Townsend consists simply of 1.5 hours of Aerobic Endurance spent between 60-70% FTP.

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Thursday TrainerRoad The Owls+5 The Owl +5 is an even tougher version of the unaltered Big Gear Start intervals workout which each kick off with a 30-second wind-up at 140% FTP in the biggest gear you can turn.  Where this version grows its demands is by first increasing the follow-up Threshold stretch to 6 minutes and also ramping the power requirement gradually from 95% FTP up to 105% FTP in a gear that allows you to spin at a more reasonable cadence. Each recovery between intervals is 5 minutes long.
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Friday TrainerRoad Pettit. 60 mins endurance. Nice and easy.
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Saturday TrainerRoad Givens+3  Not feeling the love for this. HR reaching max. Givens+3 is 4 sets of 3x2.5-minute VO2 Max repeats at 122 %FTP. 2.5 minutes of recovery falls between Intervals and 6 minutes of easy spinning separates the sets
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Sunday Conness. Conness consists of nearly 2.75 hours of aerobic Endurance riding spent between 60-70% FTP. Rounded up to 3 hours...you know just cos! A few high cadence drills. At the end I picked it up to hit the 54 miles in 3 hours mark hence the pick up!

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Phew big week, seven days seven trainer rides. 199 miles in just over 11 hours and apart from Monday’s recovery ride it was all work!

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